Fit for Play
3
Exercises
to Enhance
Your Game
by DAVE POND
IN THE MARCH/APRIL ISSUE, we highlight-
ed the benefits of developing a fitness program. It can
prevent injuries while improving balance, technique,
longevity and performance.
Now, with the help of Ryan Crush, a Level 2 TPI
Certified golf fitness professional based in Roanoke, we’ll
arm you with three specific exercises.
SPEED SWINGS
Speed swings activate the fast-twitch muscles in the golf swing so you’ll
be at match speed on the first tee. Over time, it’s a simple drill that can
help increase your club-head speed.
• Turn your driver upside down and swing, adding speed with each rep
so you hear a “swish” near the impact area. By the last rep, you want
to swing as fast as possible.
• Change your grip and swing in the opposite direction.
Do five progressively faster reps on each side. Rest 45 seconds, and
repeat until you’ve swung from each side twice.
T ROTATIONS IN
GOLF POSTURE
SINGLE LEG ROMANIAN DEAD LIFT
This exercise improves balance and lower-body stability,
which is key to proper deceleration patterns in the golf swing.
• Stand tall with your feet close together; stagger your right
foot back slightly. Bend your left knee about 10 degrees
and shift, so that about 90 percent of your weight is on
your left foot.
• While leading with your right heel and keeping your right
leg straight, hip hinge until your right leg is close to parallel
with the ground. Don’t bend your left knee any farther than
it was when you started. Finally, contract your left glute and
bring your right leg back to starting position.
Do eight reps, then repeat with the other leg.
vsga.org
This exercise really gets your
anterior core going, helps you
maintain good posture during
your swing, and increases rotation
through your upper spine.
• Assume your golf posture
without a club, hinging from
the hips. Brace your abs and
straighten your arms. Finally,
turn your right thumb outward.
• Rotate to the right from your
chest while keeping your right
arm straight and your left arm
at address. Make sure your
eyes follow your hand, and that
you’re minimizing the rotation of
your hips.
Do eight reps to the right, then
repeat on the left side.
M AY / J U N E 2 0 17 | V I R G I N I A G O L F E R
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